15
Jan
WOD Friday 1/15/16
CrossFit Lake Mary – WOD
Skill Work
HSPU
Metcon (AMRAP – Reps)
EMOMx20
5 rounds of:
Min 1: 12/9 Burpees
Min 2: 15/12 calorie Assault Bike
Min 3: 18/15 calorie Row
Min 4: 50 Double unders
Comp Training
The Other Total (Total Weight)
Clean
Bench Press
Overhead Squat
Metcon (Time)
For Time:
30 Front Squat, 175/125
15 Muscle up
20 Front Squat, 175/125
10 Muscle up
10 Front Squat, 175/125
5 Muscle up